January 8, 2011

Most of my guys despise cardiovascular exercise.  They’d rather hit the weights with a meathead workout than spend what seems like an eternity on the elliptical.

Though aerobic exercise can be boring, it helps to keep the heart healthy and stave off heart disease, the leading cause of death in men. In fact, men suffer heart attacks on average ten years earlier than women, and most of them are sudden cardiac incidents.  50% of men who have died from a heart attack exhibited no previous symptoms.  (Source)

Being overweight can contribute to the development of heart disease as well. Because the heart has to work harder in people that carry more weight than those who are slim, there is undue strain on the heart of an overweight person.

Look, I’m not a huge fan of the elliptical either, so I want to share some great ways men (or anyone, for that matter) to ‘work it out’ without stepping foot on the treadmill.  Circuit training or cardiovascular conditioning workouts are perfect for the guy who’s ‘too cool for school.’



Choose 1 exercise from each list to comprise a circuit of 5 exercises.  Repeat the circuit 3-5 times with minimal rest.  **If you have time, choose a second set of 5 exercises and repeat the same instructions as above.

CARDIO OPTIONS (1-5 Minutes):

Jump Rope
Jumping Jacks
Mountain Climbers
Lateral Shuffle
Spin Bike Sprints
Run in Place with High Knees

PUSH OPTIONS (10-20 reps):

Bench Press
Pushup with variation:
-with side plank
-spiderman pushups
-inchworm pushups
-plyo pushups (with a clap)
Overhead Shoulder Press
-with heavy medicine ball tossed overhead against wall
Tricep Extensions
Pec Fly

PULL OPTIONS (10-20 reps):

Wide-lat pulldown
Bent-over Row
Bicep Curls
Reverse Fly
Straight Arm Lat Pulldown
Ball Smash

LEGS (10-20 reps)

Squat Jumps
Lateral Lunges


Plank on elbows
Crunch variations:
-on floor
-on ball
-on decline bench
Reverse crunch
-on floor or decline bench
Medicine Ball Oblique Twist
Cable Chops
Standing Side Bends with Dumbbell
Full Rollups
1-Sided V-ups

You get the idea.  The key here is, dear reader, to elevate the heart rate, mix it up and bring the body out of its comfort level several times during each workout.



2 Responses to “Dudefit!”

  1. […] working.  High intensity interval training will give you the best bang for your buck:  Sprints. This workout.   Kickboxing.  Lift HEAVY:  go hard or go home.  Don’t give me this lameness of […]

  2. […] Have fun: make friends with others who have a passion for fitness. Find workout motivation on the web, on newsstands or your local […]

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